Ultimate Hyrox Nutrition Guide

As performance nutritionists working with elite athletes for years, we’ve seen firsthand how proper fueling can make or break your performance. So, in this guide, we’ll walk you through everything you need to know to fuel your body, enhance recovery, and optimise performance for Hyrox events. HYROX nutrition doesn’t need to be complicated, and using the Hyrox Performance Pyramid as our blueprint we can cut through a lot of noise.

Understanding Hyrox: The Demands of the Sport

HYROX isn’t like many other fitness events and sports, as it’s a uniquely challenging combination of running and functional strength movements designed to push your physical and mental limits. 

HYROX is not just a run, it’s a mix of 8 x 1km runs, each followed by a functional workout station. Here’s how the full race breaks down:

• 1km Run
• 1,000m SkiErg
• 1km Run
• 50m Sled Push
• 1km Run
• 50m Sled Pull
• 1km Run
• 80m Burpee Broad Jumps
• 1km Run
• 1,000m Row
• 1km Run
• 200m Farmers Carry
• 1km Run
• 100m Sandbag Lunges
• 1km Run
• 100 Wall Balls

It’s a pretty brutal event! You’re constantly shifting gears between sustained endurance and explosive strength efforts.

We’ve helped many athletes navigate this hybrid event, and let me tell you this, those who excel in HYROX are those who respect its diverse demands and strategically fuel for them. So, let’s dive deeper into exactly what’s happening inside your body during HYROX and why understanding this matters so much for your nutrition.

The HYROX Competition Structure: Running + Functional Stations

A typical HYROX competition consists of:

• 8 kilometres of total running (broken up into 8 segments of 1km each)
• 8 functional fitness stations (such as ski erg, sled pushes/pulls, burpee broad jumps, rowing, farmer’s carries, sandbag lunges, and wall balls)

Every athlete tackles the same sequence, alternating repeatedly between these runs and stations. Unlike traditional endurance races or purely strength-based competitions, HYROX demands proficiency in both, you need to have those top-end gears and the ability to sustain your output over time. This means it is crucial that your nutrition supports both aerobic endurance and anaerobic output.

Energy Systems Used in HYROX

To understand how to fuel correctly, you first need to understand the energy systems involved in HYROX:

• Aerobic Energy System (Long-duration efforts): This system primarily powers your running segments, the later functional stations (as your anaerobic ability drops off) and helps you get through the event in its entirety. The aerobic system relies heavily on oxygen, and a mix of carbohydrates (glycogen) and fats for fuel, depending on the intensity. Most of your running during HYROX is performed at a moderate-to-high aerobic intensity, making carbohydrate availability crucial as you can’t mostly rely on fats (which you can for lower-intensity running).
• Anaerobic Energy System (Short-duration, high-intensity efforts): Think sled pushes, burpee broad jumps, or heavy farmer’s carries, those short bursts of intense effort lasting anywhere from seconds up to about two minutes. These intense moments depend largely on stored carbohydrates (glycogen) and any glucose in your bloodstream, making carbohydrate fueling vital to maintain high performance. They also rapidly generate “fatigue-causing” byproducts (like hydrogen)(it isn’t quite as simple as this, but this level of understanding serves us here), which can impact your ability to perform subsequent exercises and runs if you’re not nutritionally prepared (or aerobically fit enough).
• Muscular Strength and Endurance Demands: HYROX involves repeated muscular contractions under load (sled pushes, lunges, wall balls), and repeated sprint efforts in general, which demand high levels of muscular strength and endurance. This means your body needs adequate carbohydrates to fuel this, but it also needs enough protein to build/maintain muscle mass, and support muscle recovery (and reduce soreness so you can train more often).

How Nutrition Impacts Performance in HYROX

Unfortunately, no amount of training can fully overcome poor nutritional practices. Nutrition is your fuel, and it provides the resources you need for recovery, and as a result, it impacts every aspect of your HYROX journey:

• Energy Levels: Your carbohydrate intake dictates your glycogen stores (think of glycogen as your body’s high-performance fuel). If glycogen runs low, you’ll experience fatigue, sluggishness, and difficulty maintaining pace, especially during those challenging later stages.
• Muscle Strength and Endurance: Protein plays a critical role in muscle tissue repair, growth, and even endurance. HYROX repeatedly stresses your muscles through intense functional movements, and as such, sufficient protein intake ensures your muscles can repair, adapt, and grow stronger over time.
• Hydration and Electrolyte Balance: Adequate hydration supports cardiovascular function, muscular contraction, and body temperature regulation. Even slight dehydration can significantly impair performance and recovery. Proper electrolyte balance (especially sodium, potassium, magnesium, and calcium) helps prevent muscle cramps and fatigue during sustained efforts.
• Recovery and Adaptation: Post-workout nutrition is a crucial part of HYROX nutrition, not only to replace depleted glycogen stores but also to supply protein and micronutrients for muscle repair and adaptation. Ignoring this will reduce your ability to recover effectively, limiting training adaptations and eventually hurting performance on competition day.

Aligning Nutrition With Your Training Goals

Just like you periodise your HYROX training, you should also periodise your nutrition. Your dietary focus may shift depending on your current goal. In our experience coaching people on there are three main goals that tend to crop up consistently when we are working with clients on their HYROX nutrition plan. 

• Improving Performance
• Optimising Body Composition
• Fine Tuning Race Day Nutrition and Recovery Strategies

Each of these need a more detailed approach to nutrition, training and overall lifestyle, but there are some key points that you need to pay attention to.

For example, if the goals is improving performance, we are going to put more of an emphasis on sufficient carbohydrate intake to fuel intense sessions, along with optimal protein and calorie levels to support recovery and muscular adaptation.

If the goal was to also optimise body composition (either gaining muscle, losing fat, or some combination of both), then we would likely pay more attention to optimising protein intake for muscle preservation or gain, carefully manage carbohydrates and overall calorie intake to strategically support body composition goals without compromising training quality.

Whereas if the goal of us working with someone on their HYROX nutrition plan was to fine tune race day nutrition strategies, we are going to focus more on experimenting with specific timing of nutrients, carb-loading, and stuff like intra-workout fueling (such as gels and electrolyte drinks). We would ultimately look to identify what works best for the individual, so they can perform at their best and recover effectively.

Nutrition is Your Competitive Edge

Ultimately, in HYROX, being strong and fast isn’t enough on its own. To reach your full potential, you must master your nutrition, and ensure your body has everything it needs to power through endurance runs, explosive movements, and heavy lifts, again and again and again. 

There is no one size fits all approach, however, after reading the rest of 

In the sections ahead, we’ll dive deeper into exactly how to tailor your macronutrients, hydration strategies, supplements, and race-day nutrition so that you can show up at the start line confident, prepared, and ready to achieve your best HYROX performance yet.

HYROX Nutrition

The Hyrox Performance Pyramid: A Hierarchy of Needs

We have a lot of content on our nutrition hub about setting up your diet correctly, and a lot of the information in this HYROX nutrition guide overlaps with that content. However, there are some very important key differences and considerations when discussing how to get your nutrition dialled in specifically for HYROX.

What we like to use when discussing HYROX nutrition is the HYROX performance pyramid. This helps us to set up the HYROX nutrition correctly so the base of the pyramid is strong, and allows us to keep things in context.

Energy Availability (Calorie Balance)

At the core of every successful nutrition strategy for HYROX is energy availability. This is why energy intake (calories) is the base of the pyramid. Energy availability doesn’t just refer to your calorie intake (and calorie output), it also encompasses how you distribute those calories across the day/week. You want to set up your nutrition in a way that both provides enough calories to fuel your activity AND distribute them in a way that maximises performance and recovery. 

HYROX is particularly demanding, both aerobically and anaerobically, and as a result, it is quite an energy intensive sport. Athletes often burn as many calories as marathon runners, sometimes even more, due to the intense combination of running and strength exercises. Unfortunately, one of the most common pitfalls we see as coaches is athletes under-fueling during the week, often unknowingly, then compensating by overeating (binging) on weekends. 

This inconsistency in calorie intake might seem minor at first, but it can lead to significant issues down the line, such as:

• Poor recovery & diminished performance.
• Compromised immune function (more frequent illnesses)
• Increased risk of injury (stress fractures, strains, overuse injuries)
• Emotional disturbances (mood swings, irritability, anxiety, low motivation)
• Loss of menstrual function (amenorrhea) in women and reduced testosterone levels in men

Chronic low energy availability isn’t just some theoretical issue, it directly harms your HYROX performance and your long-term health.

So, you want to get your energy intake dialled in, and you want to relatively evenly spread your intake across the day/week. It can take a bit of time to really get your calorie intake dialled in. We have discussed this extensively in our comprehensive article on calories, and you can use our diet set up calculator to work these out for you (Ultimate Diet Set Up Calculator or Calorie And Macronutrient Calculator). But I want to give you another quick and easy way to get a rough baseline.

How to Calculate Your Energy Needs for HYROX

To ensure you’re meeting your nutritional needs, you’ll first want to find your Fat-Free Mass (FFM):

1. Calculate Your Fat-Free Mass (FFM):

FFM is your total body weight minus your body fat percentage. You can use our body composition calculators (Body Fat Calculator, Lean Mass Calculator and FFMI Calculator) to help you work these out. 

For example, if you weigh 75 kg and your body fat percentage is 13%:

Fat-Free Mass (FFM) = 75 kg × (100% – 13%)
= 75 kg × 0.87
= 65.2 kg FFM

2. Determine Your Calorie Intake Based on Your FFM:

Now, set your daily calorie range to match your goals:

• Minimum calorie intake: 30 kcal per kg of FFM 
• Optimal calorie intake (for peak performance and recovery): 40–45 kcal per kg of FFM

Using our example above (65.2 kg FFM):

• Minimum calorie intake: 65.2 kg × 30 kcal/kg = ~1,950 kcal/day
• Optimal calorie range: 65.2 kg × 40–45 kcal/kg = ~2,600–3,000 kcal/day

This means, if you want to optimise performance and fully support your training, your intake should typically fall between 2,600–3,000 calories per day (if you have 65.2kg FFM).

However, just working this out isn’t enough. You will need to eat this way for ~2 weeks and then see how your body responds. We generally recommend aiming to start with maintenance calories, so you shouldn’t lose weight during this time. If you are losing weight, you are under-eating. If you are gaining weight, you are overeating. Make small adjustments until you have the nutrition really dialled in to maintenance calories. 

Again, our articles (comprehensive article on calories), and calculators (Ultimate Diet Set Up Calculator or Calorie And Macronutrient Calculator) can help you better understand how many calories you should be consuming. But there is some trial and error here to get it perfect.

You also generally want to spread your intake out pretty evenly across the day and week. We will talk more about being strategic with your food timing around training in a moment, but as a baseline, you want to have a good spread of calories across the day. Don’t fall into the common trap of saving lots of calories for the end of the day. This generally just leads to binge eating, poorer exercise fuelling and also poorer sleep quality. 

Special Note for Athletes Cutting Weight:

If your goal involves losing body fat before competition, it’s okay to briefly dip toward the lower end of the calorie intake range, but you shouldn’t stay there for too long. Ideally, you would aim to increase your intake back to optimal levels at least 4-6 weeks before your HYROX event. This allows your body sufficient time to recover, replenish energy stores, and perform at its absolute best on race day.

You also don’t want to be in a deficit for an excessive amount of time. Don’t spend months and months in a deficit, with no breaks. Get in and get out. Then spend some time at maintenance, as this will allow you to keep your performance higher (we talk about this more in our article: Longer Term Diet Planning).

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Carbohydrates: The Performance Fuel

The next rung on the HYROX Nutrition Pyramid is carbohydrates. Normally when setting up a diet, the first thing we will talk about after calories are set is protein, but carbohydrate intake is absolutely essential to proper HYROX nutrition that we like to ensure it is in a good place from the start. 

When it comes to performing at your best in HYROX, carbohydrates aren’t just beneficial, they’re essential. Think of carbs as the premium fuel that powers your muscles, and your body’s primary energy source for intense exercise. Every kilometre run, sled push, or burpee broad jump you perform taps into these glycogen stores. If they run low, performance suffers quickly.

What Happens If You Don’t Eat Enough Carbs?

Unfortunately, in my capacity as a coach, I’ve witnessed firsthand what happens when athletes skimp on carbs:

You hit the dreaded “wall” mid-race. Your pace slows dramatically, and everything feels harder than it should.

Your recovery becomes compromised. You’ll experience increased soreness and fatigue, making it difficult to train consistently.

You lack the explosive power and high-intensity endurance required for challenging stations like sled pushes, burpee broad jumps, or the final stretch of wall balls.

Simply put, insufficient carb intake can completely sabotage months of training. I’ve seen it happen. But I have also seen people have the best performance of their life by simply getting their nutrition and specifically their carbohydrate intake dialled in. 

Carb Intake Guidelines for HYROX Athletes

Here’s a simple but effective framework I recommend to my athletes:

• Minimum intake: 4-5 grams of carbs per kg body weight daily (this is a rough baseline for endurance athletes).
• Intense training periods: 6–8 grams of carbs per kg body weight to fully replenish glycogen stores and sustain higher workloads.

Practical example:

If you weigh 75 kg:

• Minimum: 75 kg × 4-5g = 300-375 grams of carbs daily
• Intense training days: 75 kg × 6-8g = 450-600 grams of carbs daily

Don’t underestimate these guidelines, carbs are truly your body’s high-performance fuel. Depending on your background, this level of intake may seem enormous or quite small, but this is generally what we generally recommend for HYROX nutrition, but of course, this will have to be dialled in for the individual and we do still have to account for the rest of the diet. 

We generally recommend setting protein and fat targets first, but it is very important to eat enough carbs for HYROX, so we are discussing this first. There are also some specific strategies we also always discuss when discussing HYROX nutrition related to carbs, such as carb loading and strategic timing of carbs around workouts. We will discuss this in more depth in a moment, but I do want to just briefly touch on this topic now. 

Carb Loading: Preparing for Race Day

Proper carb loading can significantly boost performance by maximising glycogen stores ahead of your HYROX event.

There are two proven carb-loading strategies that we tend to use with our clients:

• 2-day method: Eat 7-8 grams of carbs/kg body weight each day for two consecutive days before your race. (For example for 75 kg athlete: 525-600 grams daily for two days)
• 1-day method (shorter protocol): Consume around 10 grams of carbs/kg body weight the day before race day. (For example for 75 kg athlete: approximately 750 grams in one day)
  

Both approaches have their place, and you should choose based on your schedule and personal preference. 

Being strategic with your carbohydrate intake across the day can also improve your performance and recovery. As I said, we will discuss this more in a moment, but what I do want to just finish up with in this section on carbohydrates is how you can also be strategic with the type of carbohydrate choices you make to maximise the return on investment, especially when paired with strategic timing of carbs.

Choosing the Right Carbs at the Right Times

The type and timing of carbs matter nearly as much as the amount of carbohydrates. Making the right carbohydrate choices at the right time can really improve your overall HYROX nutrition plan. In general, we want to fairly evenly space out our carbohydrate intake, perhaps biasing more of it to the morning. We also want to generally choose slow digesting, low GI, complex carbohydrate options. However, when you have intensive training in the mix, you can also be very strategic with your carbohydrate choice and timing. 

• 2-3 hours before training: Opt for complex carbs like oats, whole grains, brown rice, or potatoes. These digest slowly, providing steady energy without spikes and crashes.
• 45–60 minutes before training or competition: Choose faster-digesting carbs like a banana, honey, white rice, or a sports bar. These quick-release options top off glycogen stores right when you need them most.
• During a HYROX race or prolonged training session: Aim for about 20-30 grams of carbs every 30 minutes (may not be necessary for sessions lasting less than 60 minutes). Effective sources include sports drinks, gels, chews, or easily digestible fruits.
  

By properly fueling your body with carbs, you’ll maintain your energy levels throughout the entire race/session, optimise recovery, and ultimately achieve the performance you’ve trained so hard for.

Protein: Recovery & Strength

While carbohydrates are important, HYROX isn’t purely an endurance sport, it demands significant muscular strength and power. Every time you push the sled, carry heavy kettlebells, or power through wall balls, you’re causing damage to your muscle fibres. This isn’t something to fear, it’s part of how you get stronger! However, your body needs enough protein to repair these muscle fibres, recover effectively, and adapt to training.

Think of protein as your body’s building blocks, as they are needed to allow it to rebuild and strengthen after each intense workout.

How Much Protein Do You Really Need?

As a coach, when working with HYROX athletes, I generally tell them to aim for ~2 grams of protein per kilogram of your body weight every day.

For example: If you weigh 75 kg, your daily protein target would be around 150 grams (75 kg × 2g).

This level generally ensures optimal muscle recovery and adaptations. However, this will need to be adjusted based on the real world. The range of protein recommendations is generally somewhere between 1.6-3.3g/kg/day of protein. We find that the vast majority of people fall into the range of 1.8-2.2g/kg/day of protein, so starting around 2g/kg/day of protein is a good starting point. But if you recovery isn’t where it should be, or you aren’t making the progress that you should be making, you may need more. The recommendation will also need to be refined based on your body composition, but we discuss this more in our comprehensive article on protein. 

The Importance of Protein Distribution

To maximise muscle recovery and growth, we generally don’t recommend that you consume your daily protein in one or two large meals. Instead, you should try to relatively evenly distribute your protein intake across 3–5 meals throughout the day. This provides a continuous supply of amino acids to your muscles, enhancing recovery and maintaining a positive muscle-building/recovery state throughout the day (and it also helps keep satiety high).

Example daily distribution (for a 75 kg athlete targeting 150g of protein):

• Breakfast: 30-40g
• Lunch: 30-40g
• Post-workout snack/shake: 25-30g
• Dinner: 30-40g
• Evening snack (optional): 15-20g

Choose High-Quality Lean Proteins

The quality of your protein matters just as much as the quantity, as not all protein is created equal. You want to prioritise lean sources that deliver high-quality amino acids while minimising unnecessary fats or calories, and sources that contain all of the essential amino acids that you need. 

Good sources include:

Animal-based: Chicken breast, turkey, lean beef, fish (salmon, tuna, cod), eggs, dairy products (Greek yogurt, cottage cheese, whey protein).

Plant-based: Tofu, tempeh, beans, lentils, quinoa, pea or soy protein supplements.

Including a variety of these sources ensures you get a diverse range of amino acids and essential nutrients, and will further enhance recovery and performance.

By consistently hitting your protein targets, evenly distributing intake, and choosing the right protein sources, you’ll dramatically enhance your recovery, build strength, and ensure you’re performing at your very best on HYROX race day.

Fats: Low Intensity Fuel

With HYROX nutrition, carbohydrates and protein typically grab all the attention, and rightly so, but it’s important not to overlook dietary fats. While fats aren’t the primary fuel source during intense HYROX sessions, they’re still crucial for overall health, performance, and recovery.

How Much Fat Should You Eat?

To maintain a balanced, performance-focused diet, you should ideally aim for something like 20-25% of your total daily calories from healthy fats. We generally recommend somewhere in the range of 0.6-1g of fats per kg of body weight. Whichever makes the most sense for the individual. You can read up more about how to get the right amount of fats in our comprehensive article on fat intake.

Prioritise Healthy Sources of Fat

Quality is just as important as quantity. Always focus on nutrient-rich, healthy sources of fats:

Plant-based fats:

• Nuts (almonds, walnuts, cashews)
• Seeds (chia seeds, flaxseeds, pumpkin seeds)
• Olive oil
• Avocado

Animal-based fats:

• Fatty fish (salmon, mackerel, sardines), which is rich in omega-3 fatty acids, crucial for reducing inflammation and improving recovery.
• Red meat, which can be higher in saturated fat, but it does also have a higher iron content which is essential for hard charging athletes. 

By keeping your fat intake within this recommended range and choosing nutrient-dense sources, you’ll support optimal health, recovery, and ultimately, performance in your HYROX training and racing.

Hydration & Electrolytes: Keeping Your Performance Flowing

Hydration might seem fairly basic, I mean, it’s just drinking water, isn’t it? Unfortunately, in my role as a coach, I’ve seen countless athletes overlook just how essential proper hydration is to performance, especially HYROX performance where you are combining endurance and strength. 

Even a 1-2% loss in body weight from sweating can significantly impair endurance, strength, mental focus, and overall performance. In a sport where every second counts, staying well-hydrated can be your competitive edge.

Daily Hydration Needs

At a minimum, aim to consume 40 ml of fluid per kilogram of your body weight daily. 

For example, if you weigh 75 kg, your daily minimum hydration need would be about 3 litres (3000 ml) per day.

You ideally should consume this fairly evenly across the day, potentially biasing more intake in the 1-2 hours before training/competing (so you train hydrated) and during training/competing (so you don’t get dehydrated).

You may also need to consume more if you are someone who sweats a lot, or you are training/competing in a hot environment. 

Training Hydration Strategy

A lot of people end up drastically underperforming because they fail to actually hydrate during their training sessions. To optimise hydration specifically around your training sessions, follow this simple yet highly effective strategy:

• Drink enough water before training so your urine colour is fairly clear.
• Weigh yourself before and after your HYROX training session.
• Replace any lost weight with water and electrolytes. For example, if you lose 0.5 kg during training, you’ll want to consume approximately 500–750 ml of fluid afterwards.
• Continue sipping on water throughout the day, so you have at least 5 relatively clear urinations per day.

We generally get our clients to monitor their hydration status daily using our urine colour chart. The lighter, the better. Darker colours signal dehydration, meaning you need to drink more fluids.

Electrolytes: More Than Just Water

It is important to keep in mind that hydration isn’t just about water. You lose important electrolytes, especially sodium, when you sweat heavily during intense HYROX sessions. To stay optimally hydrated and avoid cramping, fatigue, and performance declines, ensure you’re also replenishing these electrolytes:

• If you’re sweating heavily, add ¼-½ teaspoon of salt (sodium) to your fluids.
• A budget-friendly DIY electrolyte solution can be made easily at home: fruit juice + water + ¼ tsp salt. This provides carbs, sodium, potassium, and hydration in one convenient drink.

Electrolytes support muscle contraction, reduce cramping, and help you maintain consistent energy and mental focus throughout training or racing.

You can of course purchase specific electrolyte solutions or powders, but most of these are just expensive salt. If you eat a relatively well balanced diet, and strategically add some sodium to your meals, you should be able to more than cover your electrolyte needs.

Practical Hydration Tips:

A few more tips I use with my clients include:

• Sip fluids consistently throughout the day, don’t wait until you’re thirsty.
• Use a reusable bottle and track your fluid intake to stay accountable.
• In hot or humid environments, increase fluid and electrolyte intake proactively.

Staying properly hydrated isn’t complicated, but it is crucial to success. Mastering your hydration strategy ensures your body functions optimally, supporting performance, reducing the risk of injury, and accelerating recovery so you’re ready to tackle your next HYROX session stronger than before.

Micronutrients: The Overlooked Edge

Most athletes understand carbs, proteins, fats, and even hydration, but micronutrients often fall off their radar. Yet these small but powerful nutrients play a huge role in your HYROX performance. They influence your recovery, energy levels, immune health, and even your mood.

Because HYROX training is uniquely demanding, combining intense endurance running and challenging strength-based movements, it increases your body’s need for critical vitamins and minerals. Deficiencies in these micronutrients can undermine your training progress, increase fatigue, heighten injury risk, and leave you unable to reach your full potential.  As a coach, I’ve noticed HYROX athletes frequently face increased risk of deficiencies due to the demanding nature of training, especially when dieting or training intensively for competitions.

Let’s dive deeper into the most critical micronutrients for HYROX athletes, highlighting why each matters, the symptoms of deficiency, and how to ensure you’re consistently meeting your needs:

Magnesium: The Recovery Mineral

Magnesium is arguably one of the most critical, yet underappreciated, nutrients for HYROX athletes. It supports numerous bodily functions, directly influencing your athletic performance, recovery, and health.

Recommended Dietary Allowance (RDA) for Magnesium:

For Athletes:

Athletes may need 10–20% more magnesium due to:

• Increased loss through sweat and urine
• Higher energy metabolism and muscle recovery needs

So, that would put needs roughly at:

• Men: 450-500 mg/day
• Women: 350-400 mg/day

Why Magnesium Matters:

• Muscle Function & Relaxation: Magnesium helps muscles contract and relax efficiently, and may reduce the risk of cramping after/during intense efforts like sled pushes, lunges, and wall balls.
• Recovery & Energy Production: Magnesium is vital for energy metabolism (ATP production). Athletes who train frequently, especially at higher intensities, need more magnesium to maintain energy levels and support fast, effective recovery.
• Sleep Quality & Nervous System: Magnesium enhances sleep quality and supports the nervous system, aiding deeper, more restorative sleep, a vital component for recovery and muscle growth.

Signs of Magnesium Deficiency:

Unless you get comprehensive testing regularly, you are unlikely to know exactly what your magnesium status is. As a result, it is easier to just use the absence of magnesium deficiency symptoms (along with dietary tracking using something like Cronometer) to ensure you are getting enough. 

Common symptoms of low magnesium include:

• Frequent muscle cramps or spasms
• Persistent fatigue and sluggishness
• Poor or restless sleep
• Difficulty recovering between sessions
• Anxiety or heightened stress levels

Best Magnesium Sources:

We are generally in favour of getting your magnesium from food, and some of the best sources of magnesium include:

• Leafy greens (spinach, kale)
• Nuts (almonds, cashews, walnuts)
• Seeds (pumpkin seeds, chia seeds, flaxseeds)
• Avocado
• Whole grains and legumes
• Dark chocolate (at least 70% cocoa)

You can also supplement with magnesium either in powder or pill form. There are a variety of different forms including magnesium citrate, magnesium glycinate, magnesium malate, and magnesium oxide, each with different absorption rates and potentially slightly different effects on the body (due to the effects of the other compounds they contain). We generally advise avoiding magnesium oxide, as it generally has a pretty consistent laxative effect.

Iron: Oxygen Transport and Endurance

Iron is crucial for aerobic performance, particularly in endurance-dominated sports like HYROX. Your muscles require ample oxygen to maintain intensity throughout training/competing.

Why Iron Matters:

• Oxygen Delivery: Iron forms haemoglobin, a protein in red blood cells that transports oxygen from your lungs to your muscles. Optimal iron levels mean greater oxygen-carrying capacity, translating to better aerobic performance and reduced fatigue.
• Energy & Recovery: Adequate iron helps maintain consistent energy levels during intense training sessions and supports faster recovery between efforts.

Recommended Dietary Allowance (RDA) for Iron:

For Athletes:

Athletes, especially endurance athletes, may need 1.3 to 1.7 times the RDA due to:

• Increased red blood cell turnover
• Iron loss through sweat, urine, GI tract
• Foot strike hemolysis (in runners)
• Inflammation impairing absorption

So that puts needs around:

• Male athletes: ~10-14 mg/day
• Female athletes: ~20-30 mg/day

Higher Risk Groups:

There are certain groups who need to be even more dialled in with their iron intake including:

• Female athletes (especially with heavy periods)
• Vegetarian/vegan athletes (non-heme iron is less bioavailable)
• Endurance athletes (runners, triathletes, cyclists)

So, if you are a HYROX athlete who is also a woman and a plant based eater, you are going to need to pay a lot more attention to your iron intake. 

Signs of Iron Deficiency:

We generally do recommend people base their iron intake on blood tests, as it can be very easy to overconsume iron and that comes with it’s own problems. However, it is also important to be aware of the common symptoms of iron deficiency. These include:

• Chronic fatigue and poor stamina
• Shortness of breath or reduced aerobic capacity
• Poor recovery, lingering soreness
• Pale skin, dizziness, headaches (common in severe deficiency)
• Frequent illness and weakened immune function

Iron deficiency anaemia is especially common in women due to menstrual blood loss and typical female dietary patterns. So, female HYROX athletes should be particularly mindful of iron intake.

Best Iron Sources:

We generally recommend that people get their iron from their diet, and this can be accomplished relatively easily by simply eating red meat ~twice per week. However, I do realise that some people don’t regularly consume red meat, and as such, it is important to be aware of the best sources of iron in the diet more broadly. These include: 

• Heme iron (most well absorbed): red meat, poultry, fish
• Non-heme iron (less absorbed): beans, lentils, spinach, fortified cereals

We also generally recommend pairing your iron source with a source of vitamin C (like oranges or bell peppers) as this increases absorption.

Zinc: Immunity, Recovery & Hormonal Health

Zinc is an essential mineral with critical roles in immune function, muscle recovery, and hormonal regulation. It’s particularly important when training intensely.

Why Zinc Matters:

• Immunity: Zinc strengthens your immune system, reducing susceptibility to infections, especially during heavy training cycles.
• Hormonal Balance: It supports healthy testosterone levels, crucial for muscle growth, strength, and recovery, particularly in men.
• Muscle Repair: Zinc aids protein synthesis, facilitating effective muscle repair and adaptation following intense HYROX workouts.

Recommended Dietary Allowance (RDA) for Zinc:

For Athletes:

Athletes may need up to 30-50% more zinc due to:

• Loss through sweat and urine
• Increased turnover from intense training
• Muscle repair and immune stress

So estimated needs might be:

• Male athletes: ~15-20 mg/day
• Female athletes: ~12-15 mg/day

Too Much Zinc?

It is important to keep in mind that you can consume too much zinc. The upper limit (UL) for adults is 40 mg/day. Long-term high doses can interfere with copper absorption and can even suppress immune function. So it is best to avoid megadoses unless directed by a healthcare provider.

Signs of Zinc Deficiency:

You can generally get enough zinc in your diet by following generally good dietary practices, but again, it is important to be able to spot the signs of zinc deficiency, so you know when to prioritise zinc intake. Common signs include:

• Slow muscle recovery and reduced training adaptation
• Increased frequency of illness or colds
• Reduced appetite or taste changes
• Lower testosterone (in men), affecting strength, energy, and mood
• Poor skin health and slower wound healing

Best Zinc Sources:

You can generally get enough zinc in your diet if you eat a relatively well-balanced mixed diet. However, it is important to understand what the sources of zinc in your diet are:

• Meat (beef, chicken, turkey)
• Seafood (oysters, shrimp, fish)
• Eggs and dairy products (milk, yogurt, cheese)
• Nuts and seeds (almonds, pumpkin seeds)
• Beans and legumes

Many multivitamins also contain zinc, so this will also need to be factored into your zinc consumption. 

Calcium & Vitamin D: Bone Strength & Injury Prevention

Calcium and Vitamin D are a dynamic duo for bone health, and their importance grows exponentially with demanding physical activities like HYROX.

Why Calcium & Vitamin D Matter:

• Bone Strength & Density: Calcium is essential for maintaining bone density and strength, significantly reducing the risk of stress fractures and bone injuries common in high-impact, repetitive exercises.
• Muscle Contraction: Calcium supports efficient muscular contractions and nerve signalling during high-intensity movements.
• Vitamin D & Calcium Absorption: Vitamin D enhances calcium absorption in your body. Without sufficient Vitamin D, calcium intake alone won’t adequately support bone health.
• Immune Function & Mood: Vitamin D has additional roles in immune health, reducing inflammation, and promoting overall well-being.

Calcium Needs 

Athletes might need slightly more if:

• They’re female and/or have low energy availability
• They restrict dairy or follow vegan diets
• They’re in high-impact sports (e.g., HYROX, running, gymnastics)

We generally just recommend that most people set a target of 1,000-1,300 mg/day (can come from food, supplements, or both).

Vitamin D Needs 

Many sports medicine experts recommend 1,000-2,000 IU/day for athletes, especially if:

• You train indoors or live in a place with low sun exposure (i.e. higher latitudes)
• You’re darker-skinned (absorbs less UVB)

So we generally just recommend that athletes set a target of 1,000-2,000 IU/day. This would ideally be based on blood levels (25(OH)D levels). You may also need to take much more than this to get your levels to a good place, and I have seen many athletes need as high as 10,000 IU/day to get their levels into the optimal range (you probably want levels to be somewhere between 40-60 ng/mL). However, I am from Ireland where the sun basically never shines, so if you are someone who lives somewhere sunnier, and you regularly get sunshine on your body, you may even need less.

Signs of Calcium & Vitamin D Deficiency:

Unfortunately, calcium deficiency only really causes longer term symptoms, so you do just have to pay more attention to ensuring your diet has adequate calcium. For vitamin D, you would ideally just test. However, I know most people reading this won’t do that, so you can look out for the following symptoms to see if you are calcium/vitamin D deficient:

• Increased risk of stress fractures or bone injuries
• Chronic muscle cramps, weakness, or pain
• General fatigue and mood changes
• Impaired immune function, frequent illness or infections
• Low hormone levels

Best Sources:

It isn’t too hard to get calcium in the diet if you are eating a relatively well balanced diet. However, it is almost impossible to get enough vitamin D purely from the diet, and you almost certainly will have to get sunlight on the body regularly, or supplement with vitamin D3 to ensure your levels are optimal. 

• Calcium: Dairy (milk, yogurt, cheese), leafy greens (spinach, kale), fish with edible bones (kippers, sardines), fortified plant milks or cereals.
• Vitamin D: Fatty fish (salmon, sardines, mackerel), egg yolks, fortified dairy and cereals, and sun exposure (15-20 mins per day). 

What’s the Best Approach to Optimise Micronutrients?

Your most effective strategy to avoid micronutrient deficiencies isn’t that complicated, and simply involves consistently eating a nutrient-rich, balanced diet focused on whole foods, vibrant fruits and vegetables, lean proteins, healthy fats, and minimally processed grains.

However, I recognise that even athletes who carefully plan their diets occasionally miss essential nutrients due to busy schedules, intense training demands, personal dietary preferences or a myriad of other reasons. As a result, I often recommend a high-quality daily multivitamin as a safe, practical insurance policy.

Optimising your micronutrient intake may seem less important compared to calories, macros or hydration, but it can genuinely elevate your performance, recovery, and longevity in HYROX. It’s precisely these small details, consistently executed, that create the competitive edge separating good athletes from great ones.

If you really don’t know where to start with your diet quality, I would recommend reading the following articles:

• Understanding Diet Quality
• Putting Healthy Eating Guidelines Into Practice
• Understanding Food Selection
• Diet Quality: Micronutrients and Nutrients Of Concern
• Diet Quality Overview

Supplements: What Actually Works?

In our capacity as coaches, one of the questions we get asked most often by our HYROX clients is, “Which supplements should I take for HYROX?” 

First, let’s clarify an important point: supplements are exactly that, supplemental. They’re meant to enhance an already strong diet and training routine, not replace them.

With that said, several supplements are backed by solid science, and can offer genuine performance benefits for HYROX athletes. There are a million and one different potential supplements we could mention here, but I don’t think most of them are going to actually meaningfully improve your HYROX nutrition plan or HYROX performance in general. So don’t major in the minors, and you should spend the vast amount of your time, money and effort on optimising the diet rather than looking for a miracle supplement. 

With that in mind, here’s what actually works, based on my experience and the scientific evidence:

Protein Powder

Why: Convenient way to hit your daily protein goals, especially post-workout or when travelling.

How to use: 25-50 grams post-workout, or anytime throughout the day to help meet your daily protein targets.

Creatine

Why: One of the most researched supplements, that is proven to boost strength, muscle endurance, and power output, essential for explosive movements in HYROX like sled pushes and wall balls.

How to use: Take 5 grams daily, consistently. No need for loading phases; just daily consistency.

Caffeine

Why: Enhances both strength and endurance performance, reduces perceived exertion, and sharpens mental focus, all of which are critical during intense HYROX events.

How to use: Consume 3-6 mg per kilogram body weight approximately 30-60 minutes before training or competing. (For example: A 75 kg athlete = 225-450 mg caffeine)

Electrolytes

Why: Essential for hydration, particularly in hot environments or during prolonged, sweaty training sessions or races. Helps prevent cramps and maintain energy levels.

How to use: Only necessary when sweating heavily; mix electrolytes (especially sodium) into your fluids. Aim for roughly 300-500 mg sodium per hour of heavy sweating.

Beta-Alanine

Why: Helps buffer acidosis, reducing muscle fatigue during repeated, high-intensity efforts.

How to use: Take 3-6 grams daily, ideally split into smaller doses throughout the day or intra-workout (to reduce the tingling sensation known as paresthesia). A common misconception is that you need to take this pre-workout, but it actually builds up over time, and doesn’t really have massive acute benefits. 

Beetroot Juice

Why: Rich in nitrates, beetroot juice boosts nitric oxide production, enhancing blood flow and oxygen delivery to working muscles, ideal for improving endurance performance.

How to use: Drink 300-500 ml beetroot juice or concentrated beet shot 2-3 hours before competition or training sessions.

Tart Cherry Juice

Why: Proven to significantly reduce muscle soreness and inflammation, and accelerate recovery following intense training.

How to use: Drink 250–350 ml tart cherry juice post-workout or daily during intense training periods, particularly leading into a HYROX event. Chronic use may blunt training adaptations (like gains from strength or hypertrophy training) due to reduced inflammation signalling, so it’s best cycled in during intense training periods or when you need to compete regularly, and not used year-round.

Ultimately, supplements can give you an edge in HYROX, but only if you already have your nutrition and training dialled in. Focus first on a balanced diet, proper hydration, and consistent training. Then, consider these proven supplements as tools to help you reach your full potential on race day.

Now, that covers the nutrition pyramid. If you get these right, you will be pretty squared away with your HYROX nutrition. However, as I have alluded to, you can also further optimise your performance by being strategic with when you consume your nutrients. 

Pre-Workout Nutrition: Fueling Your Training

As I discussed above, you do generally want to pretty evenly spread your fuel across the day. However, you can also be strategic with your intake and spread your intake across the day in a way that optimises performance. This means paying attention to pre-, intra- and post-workout nutrition practices.

As a HYROX athlete, the way you fuel your body before training directly impacts your performance, energy, and recovery. I’ve seen firsthand how the right pre-workout nutrition can make the difference between crushing your session and simply surviving it. Let’s break down exactly what to eat before HYROX training and how to time your meals to optimise performance.

Pre-Workout Nutrition Guidelines for HYROX

Your pre-workout meal or snack should primarily focus on:

• Carbohydrates: to maximise glycogen stores and provide sustained energy.
• Moderate protein: to aid in muscle repair and reduce muscle breakdown.
• Minimal fats and fibre: to avoid digestive discomfort or sluggishness during intense workouts.

Ideal Timing of Pre-Workout Meals & Snacks

Timing your nutrition correctly ensures you’ll feel energised without feeling overly full:

• 2-3 hours before training: Enjoy a balanced, larger meal with complex carbohydrates and lean protein.
• 45-60 minutes before training: Opt for a smaller snack focused on easily digestible carbs for quick energy.

Examples of Pre-Workout Meals & Snacks Optimized for HYROX Performance

2-3 hours before training (Balanced meal):

• Oats topped with banana slices and a scoop of whey protein
• Grilled chicken or turkey with sweet potato and steamed vegetables
• Brown rice with lean protein (salmon or tofu) and roasted veggies
• Whole-grain pasta with lean beef, tomato sauce, and a side of greens

45-60 minutes before training (Quick snack):

• Banana with a tablespoon of honey
• Rice cakes with jam or almond butter
• Small bowl of cereal with almond milk
• Energy bar low in fibre and fat
• Sports drink or carbohydrate gel if eating solid food feels difficult

Hydrate and Caffeinate Pre-Workout

Don’t neglect hydration before training:

• Drink at least 400-600 ml of water in the 1-2 hours leading up to your session.
• Consider adding electrolytes if you sweat heavily or train in a hot environment.
• This is when you should also be consuming your caffeine (if you are taking it). 

Putting It All Together

Your pre-workout nutrition routine is critical for peak HYROX performance. Experiment with different options during training sessions to find what works best for your body. Don’t try something new on race day, and use your training sessions to trial foods and strategies for optimal fuelling. By carefully selecting the right foods at the right times, you’ll ensure your body is fully fueled, energised, and ready to conquer every run and station, session after session.

Intra-Workout Nutrition: Sustaining Energy

HYROX workouts and races can be extremely demanding, often lasting well over an hour of high-intensity effort. As a coach, I’ve observed countless athletes fade late in training sessions or competitions, not due to lack of fitness, but because their energy supplies ran low. The solution is pretty simple, fuel better beforehand and optimise your intra-workout fueling.

Strategically consuming carbohydrates and electrolytes during your session can help maintain your intensity, delay fatigue, and boost performance.

When is Intra-Workout Fueling Necessary for HYROX?

You’ll benefit most from intra-workout fueling when your sessions:

• Last longer than 60 minutes.
• Include high-intensity intervals combined with endurance runs (you may need different strategies for endurance-focused sessions, strength sessions, interval sessions, HYROX simulation sessions etc.).
• Take place in hot conditions or involve heavy sweating.

HYROX training sessions often tick all these boxes, making intra-workout nutrition a valuable strategy.

Guidelines for Intra-Workout HYROX Nutrition

Follow these guidelines to fuel effectively during your sessions:

• Consume roughly 20-30 grams of carbohydrates every 30 minutes during longer sessions or races.
• Stay hydrated by sipping fluids consistently, aiming for about 500-750 ml per hour depending on sweat rate.
• Include electrolytes, especially sodium (300–500 mg per hour), if you’re sweating heavily or training in hot conditions.

Effective Fueling Strategies

Here are practical and proven fueling options for HYROX workouts or races:

• Energy Gels: Quick and convenient (usually ~20–25g carbs per gel). Consume with water to avoid gastrointestinal issues. (Example: 1 gel every 30-45 minutes.)
• Sports Drinks: Combine hydration, electrolytes, and carbs (~30–40g carbs per 500ml). Ideal for hot environments or longer sessions.
• Energy Chews: Easy-to-carry, chewable carb sources that digest quickly, providing about 20-30g carbs per serving.
• Natural Snacks (if preferred): Banana, dried fruit, or even gummy candies. Ensure minimal fat/fibre to aid quick digestion.
• Electrolytes: Essential when sweating heavily, consider electrolyte tablets or add a pinch of salt to fluids.

Example HYROX Intra-Workout Fueling Plan

• Every 30-45 minutes: 1 energy gel or serving of chews (~25g carbs), followed by a few sips of water or electrolyte drink.
• Throughout the session: Regularly sip on fluids (~500-750 ml/hour) with electrolytes added.
  

Pro Tip:

Test your intra-workout fueling strategies during training, not on race day, to identify what sits well in your stomach and provides optimal energy.

By mastering intra-workout nutrition, you’ll sustain your energy, boost your endurance, and significantly elevate your HYROX performance.

Post-Workout Nutrition: Maximising Recovery

In HYROX, how you recover matters just as much as how you train. Your post-workout nutrition plays a pivotal role in recovery, adaptation, and overall performance. I’ve coached many athletes who initially underestimated the importance of their post-workout meal, only to see massive improvements once they optimised their recovery nutrition.

Here’s exactly how to approach post-workout HYROX nutrition:

Why Post-Workout Nutrition Matters

Immediately after intense HYROX training or competition, your body is primed to absorb nutrients to:

• Replenish depleted glycogen (carbohydrate) stores.
• Repair and rebuild damaged muscle tissue with protein.
• Reduce muscle soreness and speed up recovery.

Skipping or delaying your post-workout nutrition can limit your gains, prolong recovery, and leave you feeling drained. We generally aren’t post-workout zealots, who tell everyone they need to be consuming optimal post-workout nutrition after every session, but if you are trying to optimise your HYROX nutrition plan and really get the most from your training, you would be silly to ignore good post-workout nutrition.

The Ideal Nutrient Timing Window

The best time to consume your post-workout nutrition is within the first 30-90 minutes following your session, as this is when your body is most responsive to nutrient uptake, helping you recover faster and adapt better to your training. 

Guidelines for Post-Workout HYROX Nutrition

To optimise recovery, your post-workout meal or shake should contain:

• Carbohydrates (30-60 grams) to replenish muscle glycogen stores rapidly.
• Protein (20-40 grams) to repair muscles and promote recovery.
• Minimal fats and fibre, to speed digestion and nutrient absorption.

Best Recovery Foods and Supplements for HYROX Athletes

Here are some ideal options:

Immediate Recovery (within 30-60 min):

• Recovery shake: Whey or plant-based protein mixed with fast-digesting carbs (banana, honey, or oats).
• Greek yogurt with berries: High-quality protein and carbs.
• Chocolate milk: Simple, balanced carbs and protein.
• Smoothie: Fruit, protein powder, oats, and milk.

Recovery Meal (within 2 hours post-workout):

• Grilled chicken or salmon with rice and veggies.
• Lean beef or turkey with sweet potato and greens.
• Egg omelette with whole-grain toast and avocado.
• Tofu stir-fry with vegetables and rice/quinoa.

Supplements to Boost Recovery:

• Creatine (5g): Speeds muscle recovery and improves training adaptations, needs to be taken daily, but taking it post workout makes a lot of sense. 
• Tart cherry juice (250–350 ml): Reduces soreness and inflammation, but shouldn’t be taken year round, only during periods of high training load or competition.
• Electrolytes: To restore electrolyte balance after heavy sweating.

Putting It All Together:

To maximise your recovery from HYROX training, it makes sense to prioritise your post-workout nutrition. Choose a combination of carbs and protein immediately after finishing, and follow up with a balanced meal within 2 hours. Proper recovery nutrition is your secret weapon for becoming stronger, faster, and fitter for your next HYROX event, as it does give you a slight boost over your competition.

HYROX Competition Day Nutrition: Race-Day Fueling

Finally, we get to what you should eat before a HYROX event and what you should eat during a HYROX event. 

Race day has arrived, your training is complete, and your fitness is dialled in. But nutrition can still make or break your HYROX performance. I’ve coached many athletes who came to work with me, because at their last event, they were physically ready but didn’t nail their fueling strategy, and this led to disappointing outcomes. Let’s ensure that doesn’t happen to you by mastering your HYROX race-day nutrition.

Day-Before Carb Loading

Proper carb loading tops off your glycogen stores, ensuring sustained energy on race day. Choose one of these effective approaches:

• 2-Day Carb Load: Consume 7-8 grams of carbs per kg body weight daily for two consecutive days before your event.
• 1-Day Carb Load: Eat approximately 10 grams of carbs per kg body weight the day before the race.
  

Example for a 75 kg athlete:

• 2-day method: ~525-600 grams carbs/day
• 1-day method: ~750 grams carbs total

Prioritise easily digestible carbs such as white rice, pasta, potatoes, oats, fruits, and fruit juices. Now is not the time to be trialling exotic foods that you have not been eating in the previous weeks. Eat the same foods you have been eating, just eat more of them.

Pre-Event Meals: Night Before & Morning of the Race

Night Before:

The goal: easily digestible carbs, moderate protein, low fat/fibre.

• Pasta with tomato sauce and lean protein (chicken/turkey).
• Rice bowl with grilled chicken or fish.
• Sweet potato, lean beef/chicken, and steamed veggies.

Avoid experimenting, and stick to familiar foods.

Morning of the Race (2–3 hours before):

Again, prioritise easily digestible carbs and minimal fats/fibre:

• Oats topped with banana, honey, and protein powder.
• Bagels or toast with peanut butter and banana slices.
• Rice cakes with jam/honey and whey protein shake.

30-60 min before (optional): Quick carbs like a banana, sports drink, or energy gel.

Race-Day Fueling Strategy and Timing

The goal is to maintain stable energy levels throughout your HYROX race:

• Hydration: Start well-hydrated. Drink 300-500 ml water or electrolyte drink 1–2 hours before your start.
• During the Race: Consume 20-30 grams of carbs every 30 minutes. Easy-to-use options include:
  • Energy gels (with water)
  • Sports drinks
  • Energy chews or easily digestible fruit (like banana pieces or dates).

Sample strategy:

• Consume 1 gel or energy chew (20–30g carbs) every 30-45 min, with frequent sips of fluid.
• Hydration: Aim to drink 150-250 ml of fluids every 20-30 minutes (adjust based on thirst, weather, sweat rate).
• Electrolytes: Critical if sweating heavily, include electrolyte drink or salt tabs.
  

Post-Race Recovery Nutrition

Immediately post-race, focus on quickly replenishing nutrients to optimize recovery:

• Within 30–60 minutes post-race:
  • Recovery shake: Protein (20–40g) + carbs (40–60g)
  • Chocolate milk (simple and effective)
  • Banana + protein bar or Greek yogurt

• Within 2 hours post-race (balanced meal):
  • Lean protein (chicken, salmon, beef)
  • Carbs (rice, pasta, potatoes)
  • Healthy fats (avocado, olive oil)
  • Vegetables for micronutrients

Also, rehydrate aggressively, aiming for at least 500-1000 ml fluids with electrolytes post-race.

A few key points I always hammer home with my athletes:

• You want to practice your race-day fueling strategy in training. You should be doing nothing new on race day.
• Keep your nutrition simple, easy to digest, and familiar. It doesn’t need to be fancy or exotic, it just needs to work for you.
• Consistency and timing are crucial; don’t wait until you’re hungry or thirsty.

By mastering your HYROX competition fueling strategy, you’ll ensure peak energy, maximal performance, and a fast recovery, making all your training efforts pay off when it counts most.

Final Thoughts On HYROX Nutrition

You now have all the tools to fuel your body effectively for HYROX, from energy balance and macronutrient strategies to hydration, micronutrients, and supplements.

Your next steps should be:

• Calculate your daily calorie & macro needs.
• Dial in your carb, protein, and hydration strategies.
• Fine-tune your training and race-day nutrition plan.
• Track your progress to see what works best for you.

If you want to see what all of this looks like in practice then our HYROX Performance Nutrition Set Up Case Study should be your next read.

If you need more help with your own nutrition, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content, especially our free nutrition content.

If you want more free information on nutrition or training, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise and nutrition. You can always stay up to date with our latest content by subscribing to our newsletter.

Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.